Ziziphi iingxaki ezibangelwa kukuyeka ukutshaya? (Ukurhoxa kwiNicotine) Masithethe ngale nto!

Ngaba utshaya? Okanye usebenzisa into equlethe i-nicotine efana ne-vapes, i-gum, okanye i-mawa? Ukungakhululeki okungaqhelekanga okuvayo xa ngequbuliso uyeka ukutshaya uzama ukuyeka lo mkhwa, ukuziva unomsindo nokuba zizinto ezincinci, umnqweno oqhubekayo wokwenza into efanayo... Ngaba ezi zinto zenzeke nakuwe? Ungakhathazeki, awuwedwa. Abantu abaninzi banale ngxaki. Namhlanje sithetha ngale meko ibizwa ngokuba yi-'Nicotine Withdrawal'.

Ngamafutshane, yintoni ukurhoxiswa kwe-nicotine?

Ngamafutshane, le yindlela umzimba wakho kunye nengqondo yakho ezisabela ngayo xa ngequbuliso ulahlekelwa yi-nicotine emva kokuba uchithe ixesha elide uyisebenzisa. I-Nicotine yikhemikhali ebangela umlutha kakhulu. Xa utshaya, uvape, okanye uhlafuna itshungama, i-nicotine ingena emzimbeni wakho. Ekuhambeni kwexesha, umzimba wakho uyaqhelana neli nqanaba le-nicotine.

Cinga nje ngomntu osela iti qho kusasa aze abe nentloko ebuhlungu xa engayityi imini yonke. Xa umzimba ulahlekelwa yinto obuyiqhelile, kubangela ukungonwabi. Ezi ntlungu zizinto esizibiza ngokuba ziimpawu zokurhoxa kwi-nicotine .

Kodwa eyona nto ilungileyo kukuba ezi ntlungu zezokwexeshana . Kwaye aziyi kuyonakalisa impilo yakho nangayiphi na indlela. Njengoko uqhubeka nokuphepha i-nicotine, ezi ntlungu ziya kuphela kancinci kancinci.

INicotine ifumaneka kwizinto ezifana nezi:

• Iicuba kunye nee-e-cigarettes (i-Vaping)
• Iicuba
• Iimveliso ezingenacuba (umzekelo, i-betel quid, i-mawa, igwaba)
• I-hookah

Zithini ezi mpawu zokurhoxa?

Ezi mpawu zinokwahluka kumntu nomntu. Kodwa nangona kukho ezinye iimpawu eziqhelekileyo abantu abaninzi abazifumanayo, kukwakho nezinye ezifunyanwa ngabantu abathile kuphela. Makhe sibone ukuba ziyintoni.

Ukuba ezi mpawu zinzima kangakanani kuxhomekeke kwizinto ezifana nokuba usebenzisa i-nicotine ixesha elingakanani, ukuba utshaya kangakanani ngosuku, ubudala bakho, kunye nempilo yakho iyonke.

Ezi ngxaki ziza kuhlala ixesha elingakanani? (Ixesha)

Le yingxaki abantu abaninzi abanayo. Nangona eli xesha linzima lingafaniyo kubo bonke abantu, lidla ngokulandela indlela efana nale.

• Phakathi kweeyure ezi-4 nezingama-24: Iimpawu zokurhoxa ziqala emva kweeyure ezimbalwa emva kokuba usebenzise i-nicotine okokugqibela.
• Iintsuku 2 - 3: Eli lelona xesha linzima. Kukule mihla mibini okanye zintathu apho iimpawu zibonakala kakhulu.
• Emva kweentsuku ezi-3: Emva kosuku lwesithathu, ezi mpawu ziya kuqala ukuncipha kancinci kancinci. Uza kuziva ungcono kancinci imihla ngemihla.
• Iiveki 3 - 4: Ngokwesiqhelo, emva kweeveki ezintathu ukuya kwezine, uninzi lwentlungu luyaphela.

Kutheni oku kusenzeka kuthi? Kwenzeka ntoni ngaphakathi kwengqondo?

Wakuba ukuqondile oku, kuya kuba lula kuwe ukujongana nale meko.

I-Nicotine yikhemikhali ebopha kwii-receptor ezithile engqondweni yethu. Xa iyenza loo nto, ikhupha i-neurotransmitter ebizwa ngokuba yi-dopamine . Le dopamine ifana "ne-hormone yethu yolonwabo." Isinceda sizive sonwabile, sikhululekile, kwaye sanelisekile.

Xa uqhubeka usebenzisa i-nicotine, ingqondo yakho ixhomekeka kwi-nicotine ukuvelisa le dopamine. Oko kukuthi, ingqondo yakho iba 'yonqena' ukuze onwabe yodwa.

Xa ngequbuliso uyeka ukunika i-nicotine, ingqondo ayifumani olo khuthazo. Amanqanaba e-dopamine ehla ngequbuliso. Emva koko ingqondo iyacaphuka ize iqalise ukuthumela imiyalezo ethi, "Owu, ndilahlekelwe lulonwabo lwam, ndifuna ukuba lubuye." Ezo mpawu zezo sizifumanayo njengeempawu ezifana nomsindo, ukungazinzi, iminqweno, njl.

Kulungile, ngoko ke ujongana njani nale nto?

Ukuyeka i-nicotine ngumceli mngeni omkhulu. Kodwa akunakwenzeka. Uloyiso olukhulu onokulufumana kuphela xa ugqiba ekubeni uyeke ukutshaya. Kukho iindlela ezahlukeneyo zokukunceda ujongane nezi ngxaki.

1. Iingcebiso zonyango kunye nonyango (NRT)

Oku kubaluleke kakhulu. Ukuba unengxaki yokujongana nale meko wedwa, thetha nogqirha wakho. Yena anokukunceda.

• Unyango Lokutshintshwa KweNicotine (NRT): Oku kuquka ukunika umzimba isixa esilawulwayo senicotine ngaphandle kweekhemikhali eziyingozi ezifumaneka kwicuba. Oku kungenziwa ngetshungama yenicotine okanye amabala. Ezi zinokunceda ekunciphiseni iimpawu ezinzima zokurhoxa.
• Amayeza: Kukho amayeza angenayo i-nicotine, kodwa anokunceda ekunciphiseni inkanuko kunye neempawu zokurhoxa. Umzekelo, ugqirha unokucebisa amayeza afana ne -varenicline okanye i-bupropion .

2. Indlela yokulawula ukungonwabi emzimbeni

• Xa uqunjelwa: Sela amanzi amaninzi. Yitya ukutya okunefayibha eninzi, njengemifuno eluhlaza kunye neziqhamo.
• Kwabo bakhwehlelayo nomlomo owomileyo: Sela amanzi rhoqo. Gcina into emlonyeni wakho, njengetshungama engenaswekile okanye iqhekeza le-jaggery.
• Ukulawula ukutyeba: Sela amanzi amaninzi. Yitya ukutya okunesondlo, okufana neziqhamo. Musa ukwenza enye into ngelixa usitya, gxila ekutyeni kuphela.
• Ukuze ulale ungalali: Hlakulela imikhwa emihle yokulala. Yeka ukusela ikofu neti kwiiyure ezimbalwa ngaphambi kokuba ulale. Mamela umculo ozolileyo. Beka ifowuni yakho kunye neTV ecaleni uze ulale.

3. Ulawulo loxinzelelo lwengqondo nolweemvakalelo

Le nxalenye yeyona inzima kakhulu.

• Ukuzilolonga: Hamba-hamba, ubaleke, okanye wenze umthambo. Xa umzimba wakho usebenza, ixhala nomsindo wakho ziya kuncipha.
• Chitha ixesha nabantu abangatshayiyo: Xelela usapho lwakho nabahlobo bakho ukuba uyeka ukutshaya. Inkxaso yabo iya kuba ngumthombo omkhulu wamandla. Zama ukuphepha iindawo apho abantu batshaya khona okwethutyana.
• Nika izandla zakho into yokwenza: Xa uziva ufuna ukutshaya, zinike into yokwenza izandla zakho. Mhlawumbi ucinezele ibhola yoxinzelelo, ujije ipeni, okanye wenze enye into oyithandayo.
• Ukuhlamba umlomo: Zama ukusebenzisa enye into emlonyeni wakho endaweni yecuba. Into efana nexolo lesinamoni, ingca, okanye itshungama inokunceda.
• Ziphazamise: Cwangcisa usuku lwakho. Hlala uxakekile. Ukuba uhlala usela icuba ngelixa usela iti, zama ukwenza enye into ngelo xesha. Mhlawumbi funda incwadi, umamele ingoma, okanye uthethe nomntu ekhaya.
• Yiba nobubele kuwe: Olu hambo alulula, yinyani leyo. Usenokungaphumeleli okokuqala. Kodwa vuka apho uwe khona. Ngalo lonke ixesha uzama, uba namandla.

Ukuba unengxaki yokuhlala wedwa kolu hambo, ungoyiki ukucela uncedo. Ugqirha wakho ukulungele ukukunceda.